8 servings, about 1 cup each
Active Time:
Ingredients
- 2 teaspoons canola oil
- 2 onions, chopped
- 3 cloves garlic, minced
- 1 tablespoon curry powder
- 1/2 teaspoon ground cumin
- 6 cups reduced-sodium chicken broth
- 1 cup apple cider
- 1/2 cup white rice
- 2 pounds butternut squash, peeled, seeded and cubed (about 6 cups) (I use frozen when I can find it for the convenience factor)
- 1/2 teaspoon salt
- Freshly ground pepper, to taste
- 1/2 cup nonfat plain yogurt
- 2 tablespoons nonfat milk
Preparation
- Heat oil in a Dutch oven or heavy soup pot over medium heat. Add onions and garlic; cook, stirring, until slightly softened, 2 to 3 minutes. Stir in curry and cumin and cook for 1 minute. Add broth, cider, rice and squash; bring to a boil. Reduce heat to low, cover and simmer until the squash is tender, 30 to 40 minutes.
- Pour the mixture through a strainer set over a large bowl. Puree the solids in a food processor or blender until very smooth. (Use caution when pureeing hot liquids.) Return the puree and liquid to the pot. Heat the soup gently and season with salt and pepper.
- To serve, stir yogurt and milk in a small bowl. Ladle the soup into bowls and add a dollop of the yogurt mixture. Draw the tip of a knife or a toothpick through the yogurt to make decorative swirls.
Tips & Notes
- Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 2 days.
Nutrition
Per serving: 153 calories; 2 g fat ( 1 g sat , 1 g mono ); 4 mg cholesterol; 30 g carbohydrates; 6 g protein; 4 g fiber; 267 mg sodium; 356 mg potassium.
Nutrition Bonus: Vitamin A (204% daily value), Vitamin C (40% dv), Folate (16% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch
